What were you doing at 4:30am
today?
The plan is to run a 24 miler with Bob. We begin the run at 4:32am. We run 10.13 miles. Throughout the 10.13 miles, I am dealing with
the same dang issue I had two weeks ago – never mind, I won’t mention it. I’ll save Lisa from having to relive that
experience. But it is interesting to
note early morning occurrences. I took a
break and Bob kept running. The plan is
I’ll meet up with him after my break.
Bob and I did the first 10.13 miles of the run together @ 9:55/mile pace in 1:40:27. This is
fine. The plan is to run @ 10:00/mile pace. The range of the splits is within 18 seconds
of each other (9:44/mile – 10:02/mile).
This is important to note as it reflects consistency amongst the
miles. These are easy miles and it
requires discipline to stay at this pace and not run faster which can easily
happen if you are not careful.
I take my break at 6:12:27am. The break is 49:33. I take care of my business, eat a bagel,
coffee, chocolate milk (expiration date 7/1/13
and today is 7/2/13) and
begin running at 7:02 am to meet up
with Bob.
(I know – it would seem I am a very poor running
partner. Bob is running some miles while
I am in a nice warm restaurant eating! Hey
sorry about that Bob. But this bagel is
not that bad at all. A guy could get
used to this eating thing.)
My run ends at 7:25:41
and I run 1.13 miles and at that point meet up with Bob and then run another
1.13 miles and return to the restaurant.
My 2.26 miles is done @ 10:28/mile
in 23:41.
For Bob: His time for the 6.5 mile portion of his run (I
know the route he ran as I have run it many times with someone else) is
6:12:27am to 7:25:41am = 1:13:14 = 73.25 minutes/6.5 miles = 11.27 minute pace
= 11:16/mile pace for the last 6.5 miles of his 16.63 mile run.
Bob is able to easily hold a 9:55/mile
pace for the first 10.13 miles…the later stage of the Long run has him falling
off the pace a bit.
I run total of 12.39 miles and Bob runs a total of 16.63
miles.
Bob runs this distance with no breaks and this is his
longest run thus far.
Usually there is not all this detail. I am outlining this for Bob because his phone
app did not register his run data.
ME: I am not sure how I want to handle this. I don’t want to short change my schedule and
I have missed a Long run today. The 10
miler and the 2 miler…these are short runs.
It is key to do the Long runs. I
have 7 miles planned for 1pm tomorrow. Maybe
I’ll squeeze a 20 miler in tomorrow morning.
It won’t be a 24 miler….but the 10+2 today with the 20+7 tomorrow is
total of 39 for the weekend when the weekend only called for 29 miles. A 20 mile run is close to a 24 mile run. 39 miles is close to 50 miles in one
weekend. I am mapping out how this all
makes sense from a 50 mile race training program perspective. Again…if I am cutting a run short for ANY
reason, I must have a backup plan in place to get the run done! Saying it’s okay to miss only one Long run –
nope…not an option. Believe me – they
turn into more missed runs once you give yourself permission to miss “only
one.”
http://connect.garmin.com/activity/268613235
Sat, Feb 2, 2013
4:32 AM
|
Distance:
|
10.13 mi
|
|
Time:
|
1:40:27
|
|
Avg Pace:
|
9:55 min/mi
|
|
Elevation Gain:
|
301 ft
|
|
Calories:
|
1,366 C
|
http://connect.garmin.com/activity/268613216
Sat, Feb 2, 2013
7:02 AM
|
Distance:
|
2.26 mi
|
|
Time:
|
23:41
|
|
Avg Pace:
|
10:28 min/mi
|
|
Elevation Gain:
|
75 ft
|
|
Calories:
|
296 C
|
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:46
|
1
|
101
|
110
|
9:46
|
|
2
|
0:09:46
|
1
|
3
|
13
|
9:46
|
|
3
|
0:09:52
|
1
|
10
|
0
|
9:53
|
|
4
|
0:10:01
|
1
|
38
|
50
|
10:02
|
|
5
|
0:09:58
|
1
|
17
|
39
|
9:58
|
|
6
|
0:09:44
|
1
|
80
|
74
|
9:44
|
|
7
|
0:10:02
|
1
|
29
|
0
|
10:02
|
|
8
|
0:09:56
|
1
|
11
|
24
|
9:56
|
|
9
|
0:09:57
|
1
|
7
|
0
|
9:57
|
|
10
|
0:10:01
|
1
|
5
|
16
|
10:01
|
|
11
|
0:01:24
|
0.13
|
0
|
0
|
11:05
|
|
Summary
|
1:40:27
|
10.13
|
301
|
326
|
9:55
|
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:30
|
1
|
58
|
0
|
10:30
|
|
2
|
0:10:53
|
1
|
16
|
67
|
10:53
|
|
3
|
0:02:18
|
0.26
|
0
|
0
|
8:45
|
|
Summary
|
0:23:41
|
2.26
|
75
|
67
|
10:28
|
| 